https://www.bodyworldsboston.com/optimizing-cycling-performance-the-ultimate-guide-to-fasting-fueling-and-advanced-nutrition/
——Experiences gained through blood and tears with fellow riders
Three Danger Zones of Fasted Training
At 6 o’clock this morning, my teammate Aqiang suddenly felt dizzy when he rode 30 kilometers on an empty stomach – a typical low blood sugar crash . EF team nutritionist Gilling’s warning was very straightforward: “On an empty stomach, the body is like a hybrid car without gasoline. Forcing high power will only cause a breakdown.”
Danger List :
High Intensity Training No-Go Zones :
Intensity above zone 2 (heart rate > 83%) will immediately consume carbohydrate reserves
Real case: Last week at the club competition, Lao Wang retired from the competition due to muscle cramps after sprinting on an empty stomach
Reduced immunity :
INEOS Team Doctor Data: After three consecutive days of fasting training, the risk of upper respiratory tract infection increases by 40%
Our solution: No more than 2 times a week, and always bring vitamin C effervescent tablets
Metabolic imbalance :
Gilling’s “construction worker theory”: long-term fasting will lay off “carb wall demolition workers”
Personal test: After one month of fasting training, my absorption efficiency of energy gels decreased by 27%
The safest training frequency in 2025
The golden rules of professional drivers :
Morning ride: duration ≤ 2 hours
Intensity ≤ 75% of FTP
Frequency ≤ 2 times/week
Regular carbohydrate supplementation
Novice transition plan (proven and effective):
- Week 1: 30 minutes/time (best for commuting)
- Week 2: 45 minutes + bring emergency glue
- Week 3: Try a 60-minute formal workout
The magical effects and taboos of black coffee
This morning, Ajie and I had a life-saving formula :
30 minutes before riding: 200ml black coffee (increases fat burning rate by 10%)
But it is absolutely forbidden to: drink more than 2 cups a day
with fasting high-intensity intervals (last week Xiao Zhang’s heart rate soared to 190 because of this)
(causing dehydration risk)
Important reminder : Smart cycling platform data shows that
sweating increases by 35% when training on an empty stomach . Our current standard configuration is:
750ml water bottle × 2 (including electrolyte tablets)
Keep glucose tablets in your waist bag
https://www.bodyworldsboston.com/optimizing-cycling-performance-the-ultimate-guide-to-fasting-fueling-and-advanced-nutrition/